Principles of FITT

• F.I.T.T.


  • Frequency
  • Intensity
  • Time
  • Type
• Principles of Physical Activity

  • Overload Principle
  • Principle of Progression
  • Principle of Specificity
  • Principle of Reversibility
• Overload Principle: 


  This is the most basic principle that indicates doing “more than normal” for improvement to happen. In order for the skeletal muscles to get stronger, additional load must be added and exerts greater than load what was used to.
• Principle of Progression


  It is a gradual increase in exerting effort or load that is done not too slowly, nor too rapidly. This principle aids safe and effective results.
• Principle of Specificity


  This suggests that overloading must specifically train a desired body part for it to improve. For example, cardiovascular fitness may only improve flexibility to a small degree, and so jogging and running will not be a part of the exercise program for developing flexibility. Instead, select exercises with emphasis on stretching out the muscles and joints. Use the appropriate type of exercise that directly improves your target muscles.
• Principle of Reversibility


  Development of muscles will take place if regular movement and execution is done, and if activity ceases, it will be reversed. This shows that benefit and changes achieved from overload will last only if training is continuous. The training effect is lost if the training is discontinued.
• Mountaineering, also called mountain climbing, is attaining the highest points in mountainous regions. It is a group activity, with each member both supporting and supported by the group’s achievement at every stage.
• Equipment


  Basic mountaineering gear would include a day backpack, water purification bottle, food, rain jacket, first aid kit and a head torch.
• Depending on the case, mountaineering may involve using technical equipment and combining a series of related skills like scrambling, climbing, glacier travel, ice climbing or mixed climbing. This sport is more physically challenging than mountain hiking.
• Equipment in Mountaineering

  • Mountaineering rope
  • Harness designed for mountaineering
  • Mountaineering helmet (to protect from rockfall)
  • Carabiners
  • Belay device
  • Crevasse rescue equipment
  • Mountaineering boots
  • Camping items: 4-season tent, sleeping bag (check climate conditions), backpack
  • Crampons
  • Ice axes
  • Mountaineering gloves
• Skills you need for mountaineering

  
  

  LNCSC

  • leadership skills
  • navigation skills
  • communication skills
  • survival skills
  • climbing skills
• Mountaineering is mostly practiced in groups: teamwork and support are very important parts of the activity.
• The frequency of exercise refers to number of times a physical activity is done in each week.
• The rate at which the activity is performed is called Intensity. It is also referred to as the magnitude of the effort required to perform an activity or exercise.
• The type of activity is determined by following the principle of progression and specificity. (is it cardio, endurance, etc.)
• According to Coley Gentzel, AAI Program Coordinator and Denali guide in mountaineering, these are the important things to remember when engaging in training programs.